I am intentionally moving my body every single day in March. That was a big part of what led me to my major weight loss but since my surgery and mom passing away last fall, I’ve been off course. I am using March to push the boat off the shore in the right direction again.

Goal: Shift focus from scale → strength Mindset - Stop chasing small - Muscle = confidence + freedom Training - Progressive overload - Make sure your form is correct - Track your workouts Nutrition - Aim for your protein target - Pre/post workout nutrition - Simple meal building Lifestyle - Recovery days - Stretching / mobility Mini Challenge: Add 5 lbs or 2 reps week

TUNA PATTIES INGREDIENTS 1½ tsp dried dill 15 oz canned tuna, drained 3 tbsp mayonnaise 1 egg, beaten ¼ cup almond flour ½ lemon, zested and juiced 1 tbsp olive oil sea salt & black pepper DIRECTIONS 1. Mix together the mayonnaise, lemon juice, lemon zest, egg, salt, and pepper until well combined. 2. Add the tuna, almond flour, and dill. Stir to combine 3. Divide into patties. 4. Lightly coat a pan with olive oil. Cook the patties for 3-4 minutes per side until browned and cooked through *you could substitute mayo with Greek yogurt or avocado or even hummus

What’s going well? What can be improved? How are you going to end your month strong? Mine is in the comments 👇🏻

The source matters. Its not just about how many grams. Eggs — 10/10. DIAAS above 1.0. All 9 essential aminos. Choline, selenium, B12, fat-soluble vitamins. Highest bioavailability of any whole food. Hard to beat. Ground beef — 12/10. Same profile as steak but the connective tissue adds glycine and proline. That supports glutathione production, gut lining, and collagen turnover. Plus heme iron, zinc, and creatine. This one’s underrated. Wild salmon — 10/10. Complete protein plus 1.5-2g EPA/DHA per serving. Farmed drops to 5/10 — omega-6 to omega-3 ratio shifts from 1:1 to as high as 1:11. Not the same food. Whey — 9/10. Highest leucine content of any protein source at ~11%. Drives MPS like nothing else. Would be a 10 but it’s a supplement not a whole food. Collagen — 6/10. Lacks tryptophan entirely. Low in BCAAs. Not useful for muscle protein synthesis. But for connective tissue and skin repair it’s in a class of its own. Lentils — 5/10. DIAAS around 0.5-0.6. Limiting amino acid is methionine. Antinutrients reduce mineral absorption unless properly prepared. Plant protein powder — 4/10. Pea/rice blends help the amino acid profile but bioavailability still runs 20-30% lower than animal sources. You can make it work. Just know the tradeoff.